Your Ultimate Guide to Mineral-Rich Foods

A healthy diet is crucial to maintaining a sound mind and body. It is important for the body’s immunity and protects you against malnutrition and  other diseases. A healthy and nutritious diet consists of several components, like protein, fibre, carbohydrates, vitamins, minerals, and much more. 

Each of these components has a specific role to play. However,minerals play a vital role in maintaining your overall growth and body functioning. They are inorganic substances that help your body build strong bones and muscles. Thus, it is crucial to include mineral-rich foods to ensure a nutritious diet. A few examples of minerals are  zinc, sodium, potassium, iron, magnesium, and manganese. Additionally, you can easily find these minerals in various fruits and vegetables like avocados, berries, beans, broccoli, cauliflower, asparagus, brussels sprouts, carrots, corn, cucumber, etc. 

Types of Minerals Minerals are important components that ensure your food transforms into energy. Based on your body's needs, minerals are divided into macro-minerals and micro-minerals: 

Types of Minerals

Macro-Minerals

• As the name suggests, macro-minerals are the minerals the body needs in large amounts. Thus, they are named  major or macro-minerals. 
• Some examples of macro-minerals include sodium, magnesium, potassium, and others. 
• These minerals are important for body metabolism and overall functioning. 
• Additionally, macro-minerals are not body-produced; hence, they must be consumed via food sources. 
• The deficiency of macro-minerals can have a severe impact on your health. For example, calcium deficiency can weaken your bones, making you more susceptible to fractures. Iodine deficiency can lead to hormonal imbalances. 

Micro-Minerals

• Based on the name, micro-minerals are the minerals that your body needs in small amounts.
• Excessive consumption of these minerals can lead to mineral toxicity.
• Iron, iodine, manganese, fluoride, and others are common micro-minerals.
• Micro-minerals are crucial for your immunity. A deficiency of micro-minerals in your body can negatively affect your digestive system and immunity, and make you malnourished.

Sources of Mineral-Rich Foods?

Including  minerals in your food is the best way to keep yourself healthy and enhance your life expectancy. Here is a list of a few sources of mineral-rich foods:

Nuts and Seeds

Nuts and seeds are enriched with mineral content. They are packed with various mineral sources like copper, manganese, magnesium, and more. Additionally, these can be consumed in several ways. You can consume them in whole form or make delicious smoothies or shakes. 

Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower, etc are great examples of mineral-rich vegetables. Their  sulphur content is high, making them useful in body detoxification, DNA production, and various other body functions. These vegetables also help reduce the chances of chronic illness.

Eggs

Eggs are superfoods, rich in both vitamins and minerals. You can get various essential nutrients, from iron to zinc to selenium, all in one. 

Cocoa 

Cocoa is your all-in-one health boost in a delicious disguise! It is packed with magnesium and copper. Magnesium is vital in producing energy, controlling and regulating blood pressure, and regulating sugar. Additionally, copper is important for metabolism, the formation of red blood cells, and several other body processes. 

Beans

Beans are rich in a variety of vitamins and minerals. Be it fibre, protein, or minerals like copper, zinc, or phosphorus, you  get everything from beans. 

Fruits

Tropical fruits like bananas, mangoes, and guava are rich sources of fibre and antioxidants and also contain minerals like potassium and magnesium. You can  turn them into smoothies for a delicious way to boost your daily mineral intake!

Green vegetables

Whether it's about health or minerals, green veggies are nutritional powerhouses you can't afford to ignore. Vegetables like spinach, lettuce, and other greens contain calcium, copper, magnesium, and more minerals. Additionally, these vegetables help reduce several diseases, such as cancer, diabetes, and heart-related illnesses. 

Yoghurt

Yoghurt is a rich source of calcium, responsible for keeping your bones and teeth healthy and strong. 

Why Take Mineral-Rich Foods?

Consuming mineral-rich foods is important to maintain a healthy body. A mineral-deficient diet can lead to several mineral deficiencies and related diseases. Here is a list of a few mineral deficiencies and their symptoms:

1. Calcium deficiency causes bone weakness, excessive bleeding, or clotting. Its common symptoms include fatigue, a bad appetite, and irregular heartbeats.
2. Iron deficiency can lead to anaemia.  Iron deficiency's common symptoms are weakness and fatigue. It can also cause a lack of social and cognitive functioning.
3. Iodine deficiency causes an enlarged thyroid.
4. Copper deficiency can hinder your normal growth and appetite. Its common signs include irregular heartbeats, a low count of WBCs, anaemia, and more.
5. Phosphorus deficiency causes bone weakness. Some common symptoms include stiffness, changes in body weight, breathing problems, etc.

Also Read: 6 Sources of Iron to Include in Your Diet

Wrapping Up!

Mineral-rich foods are an important component of a nutritional diet. They keep you energetic and healthy. Moreover,  they also help you avoid the chances of several diseases. Yet, it is often seen that individuals  lack minerals in their dietary regime. Therefore, you must keep an eye on your mineral intake and  include mineral food sources in your diet to maintain your overall well-being.

It is also advisable to ensure your optimum health with health insurance. We at Care Health Insurance offer comprehensive coverage for you and your family. So that you get the best treatment whenever needed without worrying much about the expenses.  

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.